SJHC - Reforco Muscular 4
Bulking
Advanced
Barbell
Plan Details
The SJHC - Reforco Muscular 4 routine by zeluis is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Peito e Biceps
Est. 47 min
8 exercises
Cable Cross-Over
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Wed
Pernas e Ombros
Est. 51 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Costas e Triceps
Est. 47 min
8 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
